{"id":1551,"date":"2016-02-01T09:40:28","date_gmt":"2016-02-01T09:40:28","guid":{"rendered":"https:\/\/nomen.es\/ca\/?p=1551"},"modified":"2016-02-01T09:40:28","modified_gmt":"2016-02-01T09:40:28","slug":"jo-no-em-vull-aprimar-apren-a-engreixar-amb-salut","status":"publish","type":"post","link":"https:\/\/nomen.es\/ca\/jo-no-em-vull-aprimar-apren-a-engreixar-amb-salut\/","title":{"rendered":"Jo no em vull aprimar! Apr\u00e8n a engreixar amb salut"},"content":{"rendered":"

Un dels principals temes en el m\u00f3n de la moda i l’alimentaci\u00f3 sol estar relacionat amb la p\u00e8rdua de pes o el manteniment d’aquest. No obstant aix\u00f2, hi ha un sector de la poblaci\u00f3 que est\u00e0 desesperat per aconseguir totalment el contrari: guanyar\u00a0pes<\/strong>. Com engreixar, una cosa tan senzilla per a alguns, pot suposar un aut\u00e8ntic calvari per a altres?<\/p>\n

La resposta est\u00e0 en la gen\u00e8tica<\/strong>. Un estudi, publicat en l’\u00faltim n\u00famero de la revista \u00abArchives of Pediatrics and Adolescent Medicine\u00bb<\/a>,\u00a0realitzat per investigadors de la Universitat de Londres, assegura que el pes corporal dels pares t\u00e9 una gran influ\u00e8ncia en el pes corporal dels seus fills, despr\u00e9s d’haver observat que els nens els pares dels quals s\u00f3n prims tenen tres vegades m\u00e9s probabilitats de ser-ho, en comparaci\u00f3 amb aquells amb pares obesos. No obstant aix\u00f2, la primesa es converteix en un problema quan la persona vol engreixar i no ho aconsegueix<\/strong>. Per aix\u00f2, avui, centrarem l’article a donar consells sobre com aconseguir pujar quilos sense perdre la salut<\/strong>.<\/p>\n

Primer hem d’assegurar-nos que la dieta sigui, a part d’equilibrada i variada, suficient en energia<\/strong>. Augmentar les quantitats de menjar \u00e9s un pas molt dif\u00edcil, ja que aquestes persones solen tenir un est\u00f3mac que no cedeix f\u00e0cilment a grans volums. Per tant, haurem d’aconseguir que, amb la mateixa quantitat de menjar, aportem m\u00e9s energia. Aquest punt ho aconseguirem enriquint els aliments<\/strong>:<\/p>\n

A les sopes, cremes i pur\u00e9s:<\/strong><\/p>\n

– Afegir formatgets o formatge ratllat.<\/p>\n

– Afegir ou dur picat.<\/p>\n

– Afegir crostons de pa fregit en oli d’oliva.<\/p>\n

– Afegir tacs de pernil serr\u00e0 passats per la paella en oli d’oliva.<\/p>\n

– Afegir un picat d’ametlles i avellanes.<\/p>\n

– Afegir una cullerada sopera d’oli d’oliva en cru.<\/p>\n

Les verdures:<\/strong><\/p>\n

– Ofegar-les o fregir-les en oli d’oliva.<\/p>\n

– Afegir un sofregit amb all, pernil i pinyons.<\/p>\n

– Afegir salsa beixamel.<\/p>\n

– Afegir fruits secs.<\/p>\n

– Afegir maionesa.<\/p>\n

– Afegir panses.<\/p>\n

Els llegums:<\/strong><\/p>\n

– Afegir un sofregit de xori\u00e7o o pernil serr\u00e0.<\/p>\n

Els arrossos:<\/strong><\/p>\n

– Afegir un sofregit d’all i pernil.<\/p>\n

– Saltar amb oli d’oliva.<\/p>\n

Les salses:<\/strong><\/p>\n

– Salses enriquides amb nata, formatge, salsa de tom\u00e0quet, salsa pesto…<\/p>\n

Les carns i peixos:<\/strong><\/p>\n

– Arrebossats.<\/p>\n

– Guisats.<\/p>\n

– Potenciar el peix blau un m\u00ednim de tres vegades a la setmana.<\/p>\n

Les postres:<\/strong><\/p>\n

– Amb mel, melmelades.<\/p>\n

– Amb nata.<\/p>\n

– Amb llet en pols condensada.<\/p>\n

– Amb xocolata.<\/p>\n

– Amb fruits secs.<\/p>\n

– Fruita en alm\u00edvar.<\/p>\n

Un altre punt important \u00e9s fraccionar la dieta en cinc o sis preses al dia<\/strong>, donant especial import\u00e0ncia a l’esmorzar, sens dubte, el menjar m\u00e9s important del dia. No esmorzar \u00e9s com no haver despertat i reactivat tota la maquin\u00e0ria del nostre organisme. Mai ha de faltar una aportaci\u00f3 de cereal, una aportaci\u00f3 de l\u00e0ctic i una aportaci\u00f3 de fruita. Per exemple: una pe\u00e7a de fruita, llet amb cacau i cereals ensucrats.<\/p>\n

El pa, els cereals, les patates i els llegums, tots tenen mid\u00f3<\/strong>. Aquest nutrient \u00e9s essencial per equilibrar els men\u00fas, per tant, mai pot faltar ni en el menjar ni en el sopar. Per exemple: arr\u00f2s saltat amb bolets, conill amb pur\u00e9 de castanyes i poma al forn amb canyella i sucre moreno. I si a m\u00e9s, acompanyes els \u00e0pats amb pa torrat, oli d’oliva i suc de poma per beure, afegir\u00e0s calories de qualitat<\/strong> sense pr\u00e0cticament adonar-te’n.<\/p>\n

Finalment, cal destacar la import\u00e0ncia de practicar exercici f\u00edsic<\/strong>, ja que no nom\u00e9s estimula la gana sin\u00f3 que estimula la musculatura, proporcionant un aspecte menys prim.<\/p>\n

Ja veieu que engreixar<\/strong> no es tracta de satisfer la gana amb menjars abundants, greixosos i molt cal\u00f2rics, sin\u00f3 que s’han de prendre racions moderades amb una bona qualitat nutricional i, sobretot, mantenint aquests h\u00e0bits de per vida.<\/p>\n","protected":false},"excerpt":{"rendered":"

Un dels principals temes en el m\u00f3n de la moda i l’alimentaci\u00f3 sol estar relacionat amb la p\u00e8rdua de pes o el manteniment d’aquest. No obstant aix\u00f2, hi ha un sector de la poblaci\u00f3 que est\u00e0 desesperat per aconseguir totalment el contrari: guanyar\u00a0pes. Com engreixar, una cosa tan senzilla per a alguns, pot suposar un […]<\/p>\n","protected":false},"author":2,"featured_media":1550,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[145,147],"tags":[60,62,117,133,198,200],"class_list":["post-1551","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trucs-i-consells","category-dieta-equilibrada-ca","tag-alimentacio","tag-nutricio","tag-consells","tag-dietista-nutricionista","tag-dieta","tag-engreixar"],"acf":[],"yoast_head":"\nJo no em vull aprimar! 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